Coached Class:
First Class at 7:00a
Second Class at 9:00a
Third Class at 12:00p – 4:15p (Open Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Emily and Morty, partner WOD!!!

Coach’s Choice to include warm-up and mobility work.

Skills and Drills:

• Perform the following complex 7 times for load.
  Clean + Front Squat + Jerk + Clean + Jerk

WOD: 21-15-9 Reps for Time:

• Kettlebell Swing (22/16)
• Abmat Sit-Up
• OH Squat (95/65)
• Abmat Sit-Up

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skill and Drills:

WOD: From 0:00-3:00, perform 3 rounds of:

• 3 Pull-Ups
• 6 Push-Ups
• 9 Squats
  From 3:00-6:00, perform 3 rounds of:
• 4 Pull-Ups
• 8 Push-Ups
• 12 Squats
  From 6:00-9:00, perform 3 rounds of:
• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats
  From 9:00-12:00, perform 3 rounds of: Etc.
  Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Coached Class:
First Class at **7:00a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work

Skills and Drills:

WOD: For time:

• 10 reps (135/85) Squat Cleans
• 50 GHD sit-ups
• 8 reps (135/85) Squat Cleans
• 40 GHD sit-ups
• 6 reps (135/85) Squat Cleans
• 30 GHD sit-ups
• 4 reps (135/85) Squat Cleans
• 20 GHD sit-ups
• 2 reps (135/85) Squat Cleans
• 10 GHD sit-ups

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

WOD: Partner WOD For Time:

WOD: Circuit Training 3 sets. 1 set = 3 rounds of 30sec per station rotate all 5 exercise is 1 round. After 3 rounds, 1min rest.

• Battle Ropes
• Box Jumps (20)
• Mt. Climber
• Deadlift (185/125)
• Planks

Coached Classes
First Class at 7:00a
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

Skills and Drills:

WOD: 5 rounds of:

• Row 1,000 meters
  Rest 3 minutes
  Add times for all 5 rowing efforts

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills:

• Deadlift- work up to a heavy 1 rep for the day.
  intent is to get heavy today w/good form! (does not need to be a new 1RM)

WOD: 4 rounds for time of:

• 15 Deadlifts (225/125)
• 10 Hand Release Push-Ups
• 10 Box Jumps
• 200m Run

Coached Class:
First Class at 7:00a
Second Class at 9:00a
Third Class at 12:00p – 4:15p (Open Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills:

WOD: Every 2mins (12mins)

• 3-Position Squat Snatch (floor, below knee, above knee)
  1 @ 60%, 2 @ 65% 4 @ 70%

For Time

• 150 DU’s
• 50 Wall Balls (20/14)
• 100 DUs
• 35 Wall Balls (20/14)
• 50 DU’s
• 20 Wall Balls (20/14)

After WOD: Upstairs

• 3 × 8-12 Bench Press
• 3 × 3-5 Chin-ups
• 3 × 8-12 Reverse Fly
• 3 x max Bench Dips
• 3 x 10-12 Barbell Curls